Plantar Fasciitis

The pain from plantar fasciitis can range from an irritating niggle at the end of a long run to constant pain getting up and walking. There are a lot of self help measures to try before seeking treatment. 

The plantar fascia is a band of non-stretchy soft tissue which sits on the sole of the foot. One end attaches to the heel and the other fans out to attach to the underside of the knuckles of the foot forming the arch of the foot. It helps from the ground up by absorbing the shock from walking and running and from top down by dispersing the weight of the body.

Now, when things go wrong with the mechanics of the feet, there has been injury, or a lot extra is required of it, the plantar fascia can exhibit areas of inflammation which can quickly become painful, and it can get worse or just not go away for longer than we would wish. 

Should you have this condition, there are a few things to consider which may help. 

Stretches of the muscles at the back of the leg and your achilles tendon are crucial, along with stretching the plantar fascia by pulling your toes back. 

Massaging the sole of your foot over a rubber ball or similar. 

Consider getting gel inserts - heel or whole foot. 

Look closely at your footwear - if you are a runner, no doubt you are doing this already, but if you’re not, it could make a huge difference to your symptoms day in, day out. Good quality trainers can considerably reduce your pain and consider having a couple of pairs that you change throughout the day to stop your foot getting used to one support. One pair should have horizontal/diagonal bands across the middle of the sole for extra support. A good running shop can help advise. 

Don’t walk around in bare feet - use trainers. 

If particularly painful at night or in the morning, try a Strassburg sock which is worn at night and keeps the plantar fascia stretched. There is a video on line showing the correct tension to use. 

Do some strength training on the bottom step of a flight of stairs with a rolled up towel under the toes - slowly up on tip toes and back down. Progress by increasing the load by wearing a rucksack with a little more weight every few weeks, and fewer repetitions - best to talk to an osteopath, physio or podiatrist as you may need treatment and advise before undertaking these exercises.